How to exercise neck muscles

As people in today's society pay more and more attention to their external image, many friends hope to experience the phenomenon of reverse aging. This feeling of maintaining youthfulness for a long time will not only make them feel more confident, but also have a deep sense of superiority. Therefore, it is very necessary to maintain and exercise the neck skin. So how to exercise the neck muscles? Regarding this question, please share with me in the next period of time.

The functions of the neck muscles are: to tighten the skin of the neck; to turn the head left and right or bend forward and backward; to lift the chest to help inhalation, and to assist in swallowing and pronunciation. It seems difficult to make it thicker, but strengthening the neck muscles may improve the situation.

Weight-bearing neck flexion and extension

Wear a special training cap with weights hanging on it, stand with feet shoulder-width apart, upper body slightly leaning forward (without hunching back), and hands on knees. Bend the head forward, and then use the strength of the neck muscles to lift the head up and backward until it can't be tilted back any further. Pause for a moment, and then use the neck muscles to control the weight. Slowly return the head to the forward flexed position and relax the neck muscles. Then redo it. When doing the movement, the upper body should remain still, and only the neck should be flexed and extended. Inhale as you lift your head up, and exhale as you bend forward.

Supine Neck Flexion and Extension

Lie on your back on a bench with your head extended outward, your neck muscles relaxed, and your head lowered as far as possible. Then use the contraction of the neck muscles to lift the head, with the chin close to the chest. Pause for a moment, then slowly fall the head back and relax the neck muscles. Then redo it. When doing the exercise, the back should not leave the bench. The head should be lifted and lowered entirely by the contraction of the neck muscles. The movement should be slow and steady. Inhale as you lift your head up, and exhale as you lower your head.

If you want to improve the effect of the exercise, you can hold a heavy object (a small barbell or sandbag) on ​​your forehead with both hands.

Another method: sit with your back against the wall, and push the headrest against the wall. The head and body do not move, but the muscles are tense and contracted. This is called isometric contraction of muscles, commonly known as "tensing force"; or cross your hands on the headrest, push your hands forward and push the headrest backward, counteracting the "tensing force" with each other, and the head and neck do not move. When exercising, the neck muscles are kept tense for 3-5 seconds, and relaxed for 3-5 seconds, which is one cycle, or one time. In this way, exercise 100-200 times a day, divided into 3-5 groups.

You can also lie on your back on the bed, remove the pillow, push the pillow of your head back against the bed, lift your shoulders and back, hold this position for 3-5 seconds, relax your muscles, lower your shoulders and back to rest for 3-5 seconds as one cycle, in order to achieve the purpose of exercising the neck and back muscles. At the same time, it can effectively exercise the muscles of the waist and back, which is also beneficial for patients with chronic low back and leg pain. You can exercise 100-200 times a day, divided into 3-5 groups.

The above paragraphs tell us very well how to exercise the neck muscles. I sincerely hope that friends who have doubts in this regard can study the above content carefully, so that they will be more comfortable with exercising the neck muscles in daily life. Of course, what I want to tell you is that this kind of neck muscle training cannot be completed overnight, so it requires more persistence from everyone.